Month: April 2014

WOD for Wednesday, 4/30/14:

 21-15-9

burpees

 5-3-1

legless rope climbs

 400m run after each round

WOD for Tuesday, 4/29/14:

6 minutes to find your 1RM hang squat snatch

rest 2 minutes…

3 minutes of a ME handstand walk OR handstand push-up

WOD for Monday, 4/28/14:

3 rounds:

20 weighted pistols (35#/26#)

7 bar muscle-ups

10 hang power clean (185#/125#)

WOD for Tuesday, 4/22/14:

2 rounds:

15 muscle-ups

50 wall balls (20#/14#)

WOD for Monday, 4/21/14:

21-15-9

deadlift (275#/185#)
box jump (30″/24″)

WOD for Friday, 4/18/14:

2000m row

50 alternating one legged squats (pistols)

15 hang cleans (225#/135#)

WOD for Thursday, 4/17/14:

3-3-3-2-2-2-1-1-1 snatch

20 double unders between each round

WOD for Wednesday, 4/16/14:

3 rounds:

800m run

20 handstand push-ups

WOD for Friday, 4/11/14:

20 kettlebell swings (70#/53#)

20 burpees
15 kettlebell swings
15 burpees
10 kettlebell swings
10 burpees
5 kettlebell swings
5 burpees

WOD for Thursday, 4/10/14:

12 minutes to find your 1RM back squat

then…
EMOM for 8 minutes: 3 back squats at 75% of your new 1RM